Comparing Nutrients in 14 ounces Sunflower Seeds VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Energy	80% 2318kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	53% 51.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	200% 260g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	13% 9.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.86% 4.25g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.52g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.079g	g per day for Men 19-50 years
Fiber	90% 34g	354% 135g	38g per day for Men 19-50 years
Protein	147% 82.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	233% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	469% 563μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Cloves	Recommended Dietary Allowance
Calcium	31% 310mg	251% 2508mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	260% 21mg	587% 47mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	245% 1028mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	10376% 239mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2619mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	119% 4048mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	73.3% 1099mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 9.4 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 9.1 times more Vitamin B9, 7 times more Vitamin C and 4 times more Vitamin E than Ground Cloves Spices.
• While Ground Cloves Spices contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Ground Cloves:

• Dried Sunflower Seed Kernels have 4.9 times more Copper, 1.3 times more Magnesium, 6.3 times more Phosphorus, 7.4 times more Selenium and 2.2 times more Zinc than Ground Cloves Spices.
• While Ground Cloves Spices contain 8.1 times more Calcium, 2.3 times more Iron, 30.8 times more Manganese, 1.6 times more Potassium and 30.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 4 times more Fat, 8.7 times more Omega 6 and 3.5 times more Protein than Ground Cloves Spices.
• While Ground Cloves Spices contain 9.8 times more Omega 3, 3.3 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Cloves Spices have similar amounts of Saturated Fat and Sugars per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.